Why Your Workouts Don't Work

How to Change Your Workout to Get the Results You Want

By Elizabeth Quinn, About.com

Updated: August 11, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Did you know the average health club exerciser quits after just six months for one of the following reasons:

1. Not Enough Time
2. Not Seeing Results

Sadly, most people become frustrated and quit exercising before they see any real results. But it's not surprising given the common mistakes many people make with their training programs. Are you making these workout mistakes? Common Reasons Your Workouts Don't Work

• All Quantity, No Quality
  Take a look around the gym (if you haven't quit going yet) and see how many people are really getting a quality workout. I'm always amazed by how many people are wandering aimlessly, walking leisurely on a treadmill while reading a book, lifting weights so light that not one hair moves out of place, or simply look bored. A lot of exercisers head to the gym out of habit, and as if on automatic pilot, put in some time and head back to work or home. If you are one of these people, ask yourself, "What do I want to get out of this?" If you want serious results, you need to do serious exercise. That doesn't mean you can't enjoy it and have fun. But it does means you need to focus on what you are doing and increase the quality of every movement. Once you start exercising with a real purpose and pushing both your aerobic capacity and your strength you will find your workouts take half the time and give better results.

Overestimating Your Exercise

• Most exercisers are far too generous with estimates of exercise intensity and time, weight lifted and the frequency of their workouts. To avoid overestimating it's helpful to keep an exercise log and track these items. Additionally, many people mistakingly believe that if they exercise at a moderate pace for 30 minutes they have burned lots and lots of calories and fat. Unfortunately, it's not that simple. While exercise does burn calories over time and consistent exercise is one of the best ways to lose weight and keep it off, it's hard to lose body fat through exercise alone. Which brings us to the next mistake. . .
  
  
• Underestimating Your Eating
  Many people are in denial about the foods they eat and especially the quantity consumed. If you really want to lose weight you need to be honest with yourself about what you put into your mouth and how that helps or hinders your weight loss goals. To get real with yourself, write it down. Tracking what you eat in a food diary will help you break the cycle of food denial. (Besides, you are the only one who needs to know).
  
  
• Doing the Wrong Type of Workout
  Where did you learn your current exercise routine? Watching others at the gym (who are exercising incorrectly)? From your friends, coworkers, the web, tv, newspaper, the latest research findings, or perhaps your 5th grade gym teacher? What you are doing for exercise directly determines the results you will get. To learn what you should do, there is no better place to start then by writing down your goals and then working with a professional trainer to design the right workout to meet those goals. Haphazard exercise will provide haphazard results.
  
  
• Never Changing Your Workout
  When you do the same thing day after day, you get very good at it. In exercise this is called the principle of adaptation. It basically means that we become very efficient by doing the same exercise over and over. This is great for sports performance, but not that great for weight lose, strength increases or physical fitness progression. If you always do the same workout for the same amount of time you will eventually hit a plateau where you fail to see any additional change. One way of overcoming this plateau is to modify your workouts every few weeks or months. You can change the type of exercise you do, the length, the amount of weight lifted or the number or reps. This is why professional athletes change their program during the off-season.
  
  
• Using Incorrect Form or Technique
  Learning the right way to exercise is essential to getting results. Form does matter, especially when doing any strength training exercise. Incorrect form or technique also sets you up for potential injuries, pain and soreness. To learn proper technique, there is no better place to start than with a personal trainer or coach. (JUST ASK ME!)
  

• Setting Unrealistic Goals
  So, what are your goals? Are they realistic for you? If your goal is to be the next Lance Armstrong, and you only have 30 minutes a day to train, or wanting to lose 25 pounds in a month, well, how realistic is that? Again, it comes back to being honest with yourself about your abilities, your level of commitment and your lifestyle. We need to set appropriate goals that start from where we are and progress at a reasonable rate or we are sure to get frustrated and quit.
  

• Measuring the Wrong Results
  Many people think their workout isn't working because they don't measure the right things. Looking for proof in a scale is often a set-up for disappointment because some new exercisers build muscle and lose fat, but the scale doesn't provide information about body composition. Better ways to measure your fitness progress include tracking your heart rate at a given pace, measuring the distance you can cover in a certain amount of time, tracking the amount of weight you can lift, or even writing down how you feel -- physically -- at the end of each day. Many of the benefits from exercise are subtle and not visible by looking into the mirror, but things such as cholesterol level, blood pressure, and the ease with which you can do daily chores are every bit as motivating -- if you monitor them.
  
  

Muscle Spasms and Cramps - What Causes Painful Muscle Spasms and Cramps

Research may explain the cause of muscle spasms and cramps

By Elizabeth Quinn, About.com

Updated: June 12, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

If you've ever had muscle spasms or muscle cramps, you know they can be extremely painful. In some cases, a muscle may spasm so forcefully that it results in a bruise on the skin. Most muscle spasms and cramps are involuntary contractions of a muscle. A serious muscle spasm doesn't release on its own and requires manual stretching to help relax and lengthen the shortened muscle. Spasms and cramps can be mild or extremely painful. While they can happen to any skeletal muscle, they are most common in the legs and feet and muscles that cross two joints (the calf muscle, for example). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:

• Back of lower leg / calf (gastrocnemius).
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Feet, hands, arms, abdomen

• Muscle cramps range in intensity from a slight twitch or tic to severe pain. A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer. It is not uncommon for cramps to ease up and then return several times before they go away entirely.

  What Causes Muscle Cramps

  The exact cause of muscle cramps is still unknown, but the theories most commonly cited include:
• Altered neuromuscular control
• Dehydration
• Electrolyte depletion
• Poor conditioning
• Muscle fatigue
• Doing a new activity

  Other factors that have been associated with muscle cramps include exercising in extreme heat. The belief is that muscle cramps are more common during exercise in the heat because sweat contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases. Because athletes are more likely to get cramps in the preseason, near the end of (or the night after) intense or prolonged exercise, some feel that a lack of conditioning results in cramps.

  Research Supports Altered Neuromuscular Control as the Cause of Cramps

  While all these theories are being studied, researchers are finding more evidence that the "altered neuromuscular control" hypothesis is the principal pathophysiological mechanism the leads to exercise-associated muscle cramping (EAMC). Altered neuromuscular control is often related to muscle fatigue and results in a disruption of muscle coordination and control.

  According to a review of the literature conducted by Martin Schwellnus from the University of Cape Town, the evidence supporting both the "electrolyte depletion" and "dehydration" hypotheses as the cause of muscle cramps is not convincing. He reviewed the available literature supporting these theories and found mostly anecdotal clinical observations and one small case–control study with only 10 subjects. He also found another four clinical prospective that clearly did not support the "electrolyte depletion" and "dehydration" hypotheses as the cause of muscle cramps. In his review, Schwellnus concludes that the "electrolyte depletion" and "dehydration" hypotheses do not offer plausible pathophysiological mechanisms with supporting scientific evidence that could adequately explain the clinical presentation and management of exercise-associated muscle cramping.

  He goes on to write:

  "Scientific evidence for the "altered neuromuscular control" hypothesis is based on evidence from research studies in human models of muscle cramping, epidemiological studies in cramping athletes, and animal experimental data. Whilst it is clear that further evidence to support the "altered neuromuscular control" hypothesis is also required, research data are accumulating that support this as the principal pathophysiological mechanism for the aetiology of exercise-associated muscle cramping (EAMC)."

  Treating Muscle Cramps

  Cramps usually go away on their own without treatment, but these tips appears to help speed the healing process:
  • Stop the activity that caused the cramp.
  • Gently stretch and massage the cramping muscle.
  • Hold the joint in a stretched position until the cramp stops.

  Preventing Muscle Cramps (Good stretches help you out!!)
  

  Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:
  • Improve fitness and avoid muscle fatigue
  • Stretch regularly after exercise
  • Warm up before exercise
  • Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.
  • Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
  • Stretch the quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

  Most muscle cramps are not serious. If your muscle cramps are severe, frequent, constant or of concern, see your doctor.

  _Sources:

  _{Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion? M. P. Schwellnus. British Journal of Sports Medicine 2009; 43:401-408.}

Backward Running May Ease Hamstring Pain

Backward running can lessen hamstring problems

By Elizabeth Quinn, About.com

Updated: October 08, 2007

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

If you are prone to hamstring injuries or aching knees, you might want to consider backward running or walking as a part of your training program. Backward walking or running doesn't put much strain on the knees, but it stretches and strengthens the hamstrings and quadriceps, resulting in improved balance between the two muscle groups. It also strengthens abdominal and back muscles. It is also used in rehabilitation programs for recover from back, hip, groin, hamstring, ankle and Achilles' injuries.

Getting Started with Backward Running - The Basics:

• Start slowly. As with any new activity you will be using different muscles which must be conditioned gradually. Begin by walking backward and as you get more comfortable, begin to jog.
• Choose the terrain carefully. You want smooth terrain or even a treadmill with handrails for support. Find a quiet or low traffic area. Since you can't see where you are going, make sure you won't run into anyone or anything.
• You can also try backward running or walking on a treadmill. Start very slowly and gradually increase your speed.
• Do not perform backward running on a busy walking / bike path, for example. Not only will you be a danger to everyone else, but you will get a lot of mighty odd stares and comments.
• Alternate sides when looking back over your shoulder to prevent neck cramps.
• Work out with a forward-walking / running partner, if possible.
• Limit your backward training sessions to two per week.
• Start with about 60 seconds of backward running followed by 60 seconds of forward walking and repeat about 5-10 times.

_Source:
Backward Running: Benefits, Barry T. Bates, Ph.D., Biomechanics department at the University of Oregon

Hamstring Injury - Pulled Hamstring Muscle

How to treat hamstring injuries, pulls, and strains

By Elizabeth Quinn, About.com

Updated: September 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Hamstring injuries are common among athletes who play sports that require powerful accelerations, decelerations or lots of running. The hamstring muscles run down the back of the leg from the pelvis to the bones of the lower leg. The three specific muscles that make up the hamstrings are the biceps femoris, semitendinosus and semimembranosus. Together these powerful knee flexors are known as the hamstring muscle group. An injury to any of these muscles can range from minor strains, a pulled muscle or even a total rupture of the muscle.

Symptoms of a Hamstring Injury

A hamstring injury typically causes by a sudden, sharp pain in the back of the thigh that may stop you mid-stride. After such an injury, the knee may not extend more than 30 to 40 degrees short of straight without intense pain. Like most sprains and strains hamstring injuries are usually caused by excessive stretching (tearing) of muscle fibers or other soft tissues beyond their limits.

Severity of a Hamstring Injury

Hamstring strains are classified as 1st (mild), 2nd (moderate), or 3rd (severe) degree strains depending on the extend of the muscle injury.

Mild (Grade I) Hamstring Injury

• Muscle stiffness, soreness and tightness in the back of the thigh.
• Little noticeable swelling.
• A normal walking gait and range of motion with some discomfort.
• Flexing the knee to bring the heel up

Moderate (Grade II) Hamstring Injury

• Gait will be affected-limp may be present .
• Muscle pain, sharp twinges and tightness in the back of the thigh.
• Noticeable swelling or bruising.
• Painful to the touch.
• A limited range of motion and pain when flexing the knee.

Severe (Grade III) Hamstring Injury

• Pain during rest which becomes severe with movement
• Difficulty walking without assistance.
• Noticeable swelling and bruising.

Common Causes of Hamstring Injuries

Hamstring pulls or strains often occur during an eccentric contraction of the hamstring muscle group as an athlete is running. Just before the foot hits the ground, the hamstrings will contract to slow the forward motion of the lower leg (tibia and foot). Less commonly, a hamstring injury is the result of a direct blow to the muscle from another play or being hit with a ball. Some of the factors which may contribute to a hamstring injury includes:

• Doing too much, too soon or pushing beyond your limits.
• Poor flexibility.
• Poor muscle strength.
• Muscle imbalance between the quadriceps and hamstring muscle groups.
• Muscle fatigue that leads to over exertion.
• Leg Length Differences. A shorter leg may have tighter hamstrings which are more likely to pull.
• Improper or no warm-up.
• History of hamstring injury.

Treating Hamstring Injuries

Treatment for hamstring injuries depends upon the severity of the injury. Due to the pain and limited ability to use the muscle, a third degree strain usually results in a visit to a physician for evaluation and treatment. Less severe hamstring strains may be treated at home. These general treatment steps are commonly recommended for mild or moderate hamstring injuries.

• After an injury it's important to rest the injured muscle, sometimes for up to two or three weeks before you can return to sports after your injury.
• R.I.C.E - Rest, apply Ice and Compression. Elevate the leg if possible.
• An anti-inflammatory can be helpful to reduce pain and inflammation.
• A stretching program can be started as soon as the pain and swelling subsides.
• A strengthening program should be used to rebuild the strength of the injured muscle in order to prevent re-injury. Make sure you increase this gradually.
• A thigh wrap can be applied to provide support as the muscle heals.

Preventing Hamstring Injuries

• Warm up thoroughly. This is probably the most important muscle to warm-up and stretch before a workout.
• Stretching after the workout may be helpful.
• Try adding a couple sessions per week of retro-running or backward running which has been should decrease knee pain and hamstring injuries.
• Follow the "Ten Percent Rule" and limit training increases in volume or distance to no more than ten percent per week.
• Other ways to prevent injury are to avoid doing too much, too soon, avoid drastic increases in intensity or duration, and take it easy if you are fatigued.

The One Leg Squat and Reach Exercise Isolates the Gluteus and Improves Balance

Isolate Your Gluteus and Build Better Balance and Core Strength

By Elizabeth Quinn, About.com

Updated: May 13, 2009

The one-leg squat-and-reach exercise builds balance, ankle strength, proprioception, gluteus muscle strengthening, and trunk stabilization.

Using this type of stability exercise challenges your balance and engages muscles that are used while performing any exercise your perform with one leg at a time, such as running, cross country skiing, and even cycling.

This exercise is also a good way to regain balance and stability after an ankle, hip or core muscle injury. By maintaining this stable position during the exercise, you will engage your glutes, hips and core muscles by working many muscles at one time.

Basic One Leg Squat and Reach:

• Place an object on the floor about 2-3 feet in front and to the left of your left foot.
• Balance on your left foot; raise your right foot off the ground.
• Slowly bend your left knee and lower your torso.
• Reach forward with your right hand and touch the object.
• Maintain your balance by extending your right leg slightly.
• Be sure to keep your left knee over your left foot.
• Touch the object, pause, and return to the start position.
• Maintain a slow and controlled movement throughout the exercise.
• Repeat the exercise 5-10 times. Switch feet and repeat on the other side.
• Complete 2 sets.

Advanced One-Leg Squat-and-Reach:

• Because shoes offer additional support, you can increase the difficulty of this exercise by performing it barefoot. This engages the small muscles of the foot and ankle that stabilize the ankle and maintain balance.
• You can also hold a small, 5-8 pound dumbbell in your hand as your reach forward and slowly reach out to the left as far as you can go, pause 3 seconds and then slowly return, switch hands and reach to the right.
• Repeat 10-15 times on each side and switch to the opposite foot and hand.
• Do 2 sets for each side.

One Leg Away From Better Balance

by Laura Inverarity, D.O.

for About.com

Updated April 06, 2005

Often as we age, our balance skills deteriorate. For this reason it is important to do exercises to improve and maintain balance throughout our lives. Balance exercises can be performed daily and in your own home. You can start out with simple balance activities and increase the difficulty as your balance improves.

Improving your balance takes practice. One simple exercise can be done and modified as your skill level improves. Read on to learn how to improve your balance starting today.

Beginner:

Stand up straight behind a tall chair or at a counter top.
Lightly grasp the chair or counter top with your finger tips.
Raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Intermediate:

Stand up straight behind a tall chair or at a counter top for safety only.
Without holding on to the chair or countertop raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Advanced:

Stand up straight behind a tall chair or at a counter top for safety only.
Close both eyes.
Without holding on to the chair or countertop raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Single Leg Stance

by Laura Inverarity, D.O.

for About.com

Updated March 24, 2008

Overview:

A multitude of injuries and occurrences can affect our balance and leave us less steady on our feet. An ankle sprain, for example, can leave one with balance deficits due to tears in the fibers that rely balance input to the brain. People who suffer from a stroke also often also have severe balance problems that make walking difficult. We also loose stability as a result of the normal aging pattern.

We can improve our balance by performing simple balance exercises. The single leg stance is a very effective exercise for improving balance. This exercise can be modified as balance stability progresses.

Single Leg Stance:

Initial steps include:

Stand behind a chair
Hold onto the chair back with both hands
Slowly lift one leg off the ground
Maintain your balance standing on one leg for 5 seconds
Return to starting position and repeat X 5
Perform with opposite leg

Exercise Progression:

Follow these steps as your balance improves:
1)Hold onto chair back with only one hand
2)Stand near the chair for safety, but do not hold on
3)Progress finally to lifting your leg off the ground one inch higher

Complete all three modifications to this exercise and your stability will be much improved.

Two Practical
Body Fat Estimator Methods

The two methods that can realistically provide you with a relatively consistent and convenient way of measuring your body fat percentages are bioelectrical impedance and skinfold measurements methods.

Bioelectrical Impedance

Bioelectrical impedance methods are basically special body fat scales or hand-held devices that send a safe electrical signal measuring its return through the body. The signal will travel faster with water and since muscle is 70% water and fat contains little water, the body fat scale is able to make a distinction, plug the information into an algorithm and give you a reasonable body fat percentage estimate.

Bioelectrical impedance is simple and quick. The scales are not outrageously expensive, usually $60 to $200, which makes it a practical method. Tanita makes some good ones.

The consistency of these measurements is a bit questionable however. Changes in water retention, food intake, skin temperatures and minor posture changes among other things can affect the readings given by these devices. These variables can leave you with some perplexing numbers.

While the bioelectrical impedance methods won't be as reliable as skinfold measurements methods, they are better than not getting a number at all. So if you're not a very patient person (and learning to get consistent body fat percentages with skinfold measurements will require a little practice and patience), body fat scales can provide serviceable body fat calculations. They will give you something to go on.

For best results, try to keep all factors as close to identical each time you jump on your body fat scales (temp, posture, etc.).

Skinfold Measurements

Skinfold measurements methods will, with practice, give you a consistent and economical method for body fat calculations. For these you will need a body fat caliper with which to take skinfold measurements at various places on your body. You then plug those numbers into a formula which will give you an estimate of your body fat percentages.

With some practice, this is the best method for regularly monitoring your body fat percentage.

Body Fat Percentages Chart

Understanding that completely accurate body fat percentages are difficult to come by and you shouldn't put a lot of stock into whatever number you come up with, below is a general chart to check the status of your physique change program against...

Men = Less than 10% Women = Less than 15%	When you get to percentages this low you are in great shape. This is where you can start to see abdominal definition (six-pack abs).
Men = 10-15% Women = 15-25%	Below 15% for men and 25% for women and you are in good shape to start a mass gain program if more muscle is what you desire.
Men = 15-20% Women = 25-30%	This is "gray area." It is average and you can go either way as for as putting your focus on mass gain or cutting. Generally, you are probably best cutting a bit to get below this level before going all-out on a mass gain program
Men = More than 20% Women = More than 30%	This is higher than average and if you reach these levels, the focus of your program definitely needs to be on cutting the body fat levels down.

Should I Be Sore After Weight Training?

By Marc David

It’s long been a myth that if you didn't get sore from your last workout, then you didn’t work hard enough and you probably didn't improve. But it's just a myth. Soreness is not an indicator of a successful workout.

Muscle soreness that occurs directly after a workout is known as acute muscle soreness. Muscle soreness that appears 12 to 48 hours after exercise is known as delayed onset muscle soreness (DOMS) or post exercise muscle soreness (PEMS).

Acute muscle soreness or inflammation can last up to an hour after exercise and can be caused by a reduction in normal blood flow to the muscle and a build up of metabolic byproducts like hydrogen ions or lactic acid.

The physiological mechanisms that cause DOMS or PEMS are not completely understood but the leading hypotheses are: (1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.

Connective Tissue Damage Hypothesis.

In a 1997 study, Brown, Child, Day and Donnelly reaffirmed an early study done by Abraham suggesting that DOMS or PEMS is due to a disruption in the connective tissue of the muscle and tendinous attachments.

Skeletal Muscle Damage Hypothesis.

In a 1986 study, Clarkson et al found that serum creatine kinase concentration was elevated with concentric, eccentric and isometric contractions, with greater perceived muscle soreness associated with the eccentric contraction. In a 2000 article entitled “Effects of Plyometric Exercise on Muscle Soreness and Plasma Creatine Kinase Levels and its Comparison with Eccentric and Concentric Exercise” (The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 68–74), the authors found Clarkson’s study not only proved to be true but also concluded that plyometric activities had incurred perceived muscle soreness than concentric contractions.

Spasm Hypothesis.

In a 1980 study, Devries proposed that DOMS or PEMS is due to a restriction in blood supply, generally due to factors in the blood vessels, with resultant damage or dysfunction of tissue called ischemia. As you continued to workout, further ischemia would result in more damage and "soreness." This theory was further proven by work done in 2000 by Barlas, Walsh, Baxter, and Allen.

Sources: ISSA Complete Guide to Fitness: Edition 8.1.5, Unit 15, pp. 415

DOMS or PEMS seems to be a side-effect of muscle tearing and repairing that occurs after a workout. It's an unfortunate side-effect as well because you are very sore and it takes 2 or more days for the soreness to go away. Soreness should not be a goal of training. Many people experience soreness when they do a particular exercise with a moderate to heavy weight and get a good, deep stretch. Not every person experiences muscle soreness. In fact, many do not yet they continue to make fantastic progress.

Forget soreness as an indicator or progress and use the most underutilized piece of equipment in the gym to tell you EXACTLY where you are, where you've been and if you are making forward movement.

What's the piece of equipment?

A training journal!

Your goal should be to improve on your last efforts. Getting a little bit better with each step and each workout. If you track your progress in some type of journal, it’s easy to see if you are improving. It's even more beneficial to track some of your body measurements (fat loss, weight gain, size on arms and legs).

Use your journal to track your progress and your perception of how you feel. When you are done with a workout, you should feel better. Not so fatigued you can’t drive home. And not puking or so nauseous that it's difficult to impossible to eat post-nutrition foods. You want to push yourself and get better but blasting yourself to the point of fatigue and overtraining where you are tired 2 days later or getting so sore it takes 7 days to walk again, is not good training. It will affect your recovery and that ultimately affects your next workout like a domino effect.

Soreness is not an indicator of a good workout. That myth has been around forever. Getting tired is easy. Getting better is not. I’ve never seen any proven scientific results that says soreness is a must in order to get better or stronger or bigger.

Specific Osteoarthritis Exercise Programs

By: Vert Mooney, MD

Exercise need not result in heart-pounding, sweat-inducing fatigue to be beneficial. In fact, exercise does not, and in the case of osteoarthritis sufferers probably should not, include high impact activities such as running, or sports such as tennis, basketball or racquetball, which require a lot of stopping, changing directions and jumping – all of which can stress vulnerable joints and jar bones together.

Rather, an exercise program that balances a combination or exercises that increase flexibility, build strength and provide low impact aerobic conditioning will deliver substantial benefits. There are certain forms of exercise that are particularly easy on the joints:

• Water therapy. When doing exercises in a pool, the water provides enough resistance to help build strength but it also stabilizes the body in a way that open-air exercise cannot. The buoyancy of water supports the body, imposing little or no impact on joints and allowing for easier flexing and stretching. Rapid, repetitive movements in the water can increase heart rate to accomplish aerobic conditioning.
  
  Water walking, using resistance bands anchored around a stationary object like a pool ladder, or hand webs to create pull and resistance, can all add variety and work a number of muscle groups. Some pre-packaged programs call for 10 minutes of stretching and flexing, 20 minutes of aerobic work (water walking or running or swimming) and 10 minutes of resistance and strength exercises. That mix covers all three categories of exercise needed.
• Tai Chi. This Eastern exercise approach is especially beneficial for building strength and flexibility and balance, and provides moderate for aerobic benefits. For elderly individuals, Tai Chi is considered a relatively save form of exercise because the movements are slow and fluid. The Arthritis Foundation recommends tai chi as an activity for seniors because it provides balance of body and mind. It is sometimes called "moving meditation," because the focus is on breathing and creating inner stillness -- quieting the mind, relaxing the body.
  
  One small, randomized controlled study concluded that older women with osteoarthritis were able to safely perform 12 forms of Sun-style tai chi exercise for 12 weeks, and this was effective in improving their arthritic symptoms, balance, and physical functioning¹. Note that Tai chi can be combined with water therapy, called ai chi.
• Yoga. Another Eastern exercise approach, yoga is especially beneficial for building strength, balance and flexibility, all factors that help control osteoarthritis pain. For many, the meditative nature of yoga also provides mental benefits, such as peace of mind and a feeling of overall well-being, which are positive factors in pain control. Can help reduce the feelings of stress and anxiety that often go hand in hand with osteoarthritis pain and disability.
• Pilates. This is primarily a strengthening program that provides an overall workout that slightly elevates the heart rate and incorporates stretching the limbs and joints to increase flexibility. While this form of exercise is typically more demanding than many forms of Tai Chi and yoga, but in general pilates exercise is effective for building strength, especially the in the core body muscles, and is gentle on the joints.
• Exercise walking or using a treadmill, stationary biking, or using an elliptical trainer are all relatively low-impact forms of exercise that primarily provide cardiovascular benefits, meaning that they provide a good workout for the heart, lungs and burn calories. For those with osteoarthritis pain, these forms of exercise provide a good aerobic workout with relatively little stress on the joints. Stationary biking and the elliptical trainer cause less stress on the spine than walking or using a treadmill.

When developing an exercise program it is important not to ignore strengthening exercises. Strength is needed to counter balance the aerobic training. To improve muscle strength and control it there needs to be repeated muscle activity with greater resistance than normal daily activity (e.g. walking). To increase muscle strength in the torso, the core body muscles (ab and back) need to be specifically exercises, with particular attention paid to the extensor muscles.

Most doctors recommend 20 to 30 minutes a day of aerobic conditioning, combined with 10 minutes of stretching (before and after exercising). As a general rule, stretching is best done everyday, while strengthening exercises should be done every other day to allow muscles time to repair themselves between sessions.

Reference:

1. J Rheumatol. 2003 Sep;30(9):2039-44. Song R, Lee EO, Lam P, Bae SC

Spine-health.com wishes to thank Spinal Publications for use of the illustrations in this article.

Osteoarthritis Exercises

By: Vert Mooney, MD

While it may seem paradoxical, for those with so much osteoarthritis pain that it hurts to move, exercise is actually beneficial and will help manage the pain.

Exercise helps manage osteoarthritis pain in a number of specific ways, including:

• Flexibility and stretching exercises can expand or preserve the range of motion and elasticity in affected joints and thus relieve the stiffness that leads to pain
• A consistent low impact aerobic exercise program can aid in controlling weight, which in turn lessens impact and stress on the joints
• Repeated motion of the joint is necessary to maintain normal joint health
• Aerobic exercise that increases heart rate produces endorphins, the body’s natural pain relieving hormone, which in turn lessens the pain associated with osteoarthritis
• Maintaining normal muscle strength is necessary to control impact to the joints. Good muscle strength acts like shock absorbers around the joints. This is true for the spine as well as for other joints.

• The cartilage damage in joints affected by osteoarthritis (also referred to as spinal arthritis or degenerative arthritis), and the attendant inflammation, can generate an extreme amount of pain, making everyday movement difficult. Understandably, the motivation and energy to exercise when suffering osteoarthritis pain can be elusive, and many osteoarthritis sufferers avoid any unnecessary movement that might jar joints.

  Pain management to make exercise tolerable

  For many, it is necessary to first address the pain undertaking exercise in order to make movement more tolerable. Gradual joint motion through increasing range at first in an unloaded manner will tend to reduce the pain of normal activity.

  The variety of options available to control pain is extensive, including:

• Heat therapy prior to exercise to warm up stiff muscles and joints and make them more easy to stretch
• Ice therapy or cold packs after exercise to cool swollen joints
• Over-the-counter medications, such as non-steroidal anti-inflammatory drugs (e.g. ibuprofen), to alleviate pain and reduce inflammation
• Prescription anti-inflammatories and pain medications, including corticosteroids, COX-2 inhibitors, to treat both acute and chronic pain
• Elastic supports, sometimes worn for several hours, are often effective.

Twisting Bench Crunch Exercise

Twisting Bench Crunch Exercise Video

Twisting Bench Crunch video exercise guide. On this page you'll learn how to do a twisting bench crunch using the correct technique. Below you'll find the twisting bench crunch video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

Learn more about how to build muscle, burn fat and build the solid body you want right here on Muscle and Strength! Check out our articles, supplements, and diet sections to learn more about nutrition. See our workouts section for a huge range of workout routines, and for the motivation you need to keep going check out the Muscle and Strength forum.

Exercise Instructions:

The twisting bench crunch works both the abs and obliques. Setup the floor crunch by laying a mat down on the floor and getting a flat bench and positioning it at the end of the mat to form a T shape. Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles. Touch the side of your head with your fingertips (do not put your arms behind your neck!). Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your right elbow up towards the left side of your waist. Pause for 1 second at the top, and slowly lower back down to the start position. Repeat for the left elbow.

Tips & Advice:

Always keep your shoulder blades off the floor throughout the set. Always use controlled form, it's a slow movement not a quick jerk. Jerking can result in strains and injuries. Pause longer at the top for added intensity.

Floor Crunch

Exercise Instructions:

Setup the floor crunch by laying a mat down on the floor and getting a flat bench and positioning it at the end of the mat to form a T shape. Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles. Touch the side of your head with your fingertips (do not put your arms behind your neck!). Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your elbows in towards your waist. Pause for 1 second at the top, and slowly lower back down to the start position.

Tips & Advice:

Keep your shoulder blades just off the mat for the entire set. Pause for longer at the top of the movement to add extra intensity.

Floor Crunch (legs on bench) Exercise Video

Floor Crunch (legs on bench) video exercise guide. On this page you'll learn how to do a floor crunch (legs on bench) using the correct technique. Below you'll find the floor crunch (legs on bench) video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

Learn more about how to build muscle, burn fat and build the solid body you want right here on Muscle and Strength! Check out our articles, supplements, and diet sections to learn more about nutrition. See our workouts section for a huge range of workout routines, and for the motivation you need to keep going check out the Muscle and Strength forum.

Back Strengthening - LUNGE

Lunge

How to do it: With your abs gently contracted and hands on hips, take a big step forward with your right foot. Sink down so your right knee is at a 90-degree angle, then push back to the starting position without pausing. Repeat 8 to 12 times, then switch legs and repeat.

What it does: Improves whole-body control, which is key to protecting the spine during walking, running, or stair-climbing. Recruits both surface and deeper stabilizing muscles along the sides, glutes, hamstrings, quads, and calves.

Make it harder: Set up to do a basic lunge, but this time step your right foot out on a diagonal, not straight ahead, as if the foot is pointing to 2 o’clock on a clock face. (When you lunge with the left foot, step it out to 10 o’clock.) The change in foot placement makes it harder to balance. As you get stronger, try it with your hands interlaced behind your head or hold a dumbbell in each hand to increase resistance.

Back Strengthening Exercise - Side Plank

Side Plank

How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

What it does: Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.

Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option: Instead of resting on your forearm, support your body with your hand, palm on the floor and under the shoulder, elbow straight.

Back Strengthening Exercise

Bird Dog

How to do it: Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form. Repeat five to six times on each side.

What it does: This exercise improves muscle balance and coordination, making it easier to keep the spine stable for everyday moves, such as walking, running, dancing, and carrying a child. It also tones your glutes, upper back, lower spine, and hamstrings. Tighter abs also keep the spine supported.

Make it harder: Gradually increase the holding time for 10 to 12 counts. For an additional challenge, add movement to the mix by slowly lifting and lowering the extended arm and leg a few inches, maintaining proper form throughout.

Back-Strengthening Exercises

By Tracy Teare

The Workout

These exercises were developed by Roberta Lenard, owner of Lenard Fitness, a personal-training company in Somerville, Massachusetts, and Anthony Carey, owner of Function First, an exercise studio in San Diego.

Hip Bridge

How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.

What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.

Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a few seconds. Repeat five to eight times, then switch legs.

Men's Nutrition: Iron, Diet, Blood Donations, and More...

See what Dr. Lonnie Lowery says about iron in men's diets.

By Dr. Lonnie Lowery

I'd like to quickly share some information of a men's issue that's come up recently: iron in the diet.

Although the public often gets the message that iron is "good", it's possible to get too much of a good thing - especially for men who don't menstruate (lose blood and thus iron monthly). Sometimes I even wonder if the 97% female majority of a major dietetics group doesn't influence this message somewhat. Yes, iron deficiency, which can eventually lead to anemia, is the world's number one nutritional deficiency. And yes, one can feel fatigue even before full blown iron deficiency anemia (small pale and reduced red blood cells) hits. But it's partly a gender issue - especially in developed countries like the U.S. where meat and iron fortification are plentiful.

You see, most men accumulate iron between their teen and middle years, up to a point that (debatably) increases heart disease risk (iron is a pro-oxidant) and could even damage cells (liver, muscle, etc.). You "damage" muscle cells and tendon cells enough with chronic weightlifting.

So what does one do?

Find balance.

Mix-up protein foods and don't rely too heavily on just meats (highly absorbable heme iron) or rely too much on eggs and dairy, which actually block iron availability somewhat. (And, if coupled with frequent blood donations could be bad.)

If you're a guy who knows he's not anemic, consider the "Silver" (iron-free) type of multivitamin/multi-mineral tablets. It's likely that you eat too much iron from the foods you already ingest; you probably don't need even more from your supplements!

Even a low-moderate amount of supplemented vitamin C (~250 mg is a common dose) or vitamin C-rich foods like citrus, strawberries, red bell peppers, etc. will further up your absorption of iron.

Some foods decrease iron absorption such as tannins in tea, phytates in whole grains and oxalate in spinach.

Do you consume lots of these?

Get used to reading Nutrition Facts panels on food labels. Iron is one of the "highlighted" minerals that you'll always see there. Men don't need more than 8 mg daily (teens 11 mg) and you probably shouldn't consume more than 30mg per day.

If you are concerned enough to donate blood - helping yourself and others - consider this: the Red Cross does a simple density check on a finger prick sample to check if you are "ready" to donate. However, it's possible to be low iron (e.g. if you've been donating 4-5 times per year for a long time) and they'd still clear you. I personally don't appease the "vampires" more than twice per year these days.

Whether you're a guy or a gal, the information in this list is helpful when adjusting iron intake (upward or downward), thus affecting bodily stores over the weeks and months.

I'll leave you with two related email questions from readers…

------------------------------

Lonnie,

Great article this week. I do have a question regarding donating blood.

The last time I gave blood successfully was about 1.5 years ago, and they came back showing I had high liver enzymes. I wasn't taking anything at the time ... not protein supplements, no androgens, nada. Then, last Fall I tried to donate again, but I was denied because of my high levels. I was told that I placed on a list that bars me from giving blood. I'm 20 years old, 190 lbs currently.

Do you know how long this ban lasts and/or is there any way around it? I think the high levels may have attributed to overtraining, but I'm not sure.

Thanks!
Justin Case

Hello Justin,

Of course I don't know all the specifics, but weight training men often have elevated ALT and AST. These enzymes "spill" out of sore, exercise-damaged skeletal muscle and are not just "liver enzymes". You can read "Muscle Masochism I" and II after an online search (Google). I don't know if there is a time limit on the list you mentioned. If muscle microtrauma/ soreness is indeed the etiology behind your high ALT and AST, then taking a week off from lifting before attempting to donate again (at another location?) may help.

Take care,
LL

----------------------------------

I read your online article regarding iron.

I have hemochromatosis and have given blood every week for 12 consecutive weeks. Under Dr.'s care, I take 300mg of T every other week and 500iu of HCG every other day. I still feel like crap compared to when I started to feel last August. Although, the addition one month ago of HCG has proved worthwhile - I really feel it in my testicles.

A question no one can answer is whether giving blood the day after taking a cypionate shot, funnels T from my body. I am somewhat anemic so perhaps that is why I am tired. But maybe also the blood draws are taking T from my stream?

Any ideas?

Thanks,
Justin Time

Hi Justin,
Well, I can't comment on your medical issues but as general info., I suppose it is possible that, since T injections "spike" quickly in the bloodstream (hence the popularity of "slower-release" patches or daily gels), that one may indeed lose more of that T during a subsequent phlebotomy session (500cc out of about 5000cc of blood being removed). I know it sounds like a copout, but I'd discuss concerns with the physician.

And remember one can get tired and exhibit reduced athletic performance from low iron levels well before full blown anemia develops. So always stay aware of your blood iron (or ferritin or transferrin saturation) levels, if and when they start to fall from the treatments

Good Luck!
LL

Classification of Individual Differences

It's often said that our similarities far outweigh our differences, but you might be surprised to learn just how different we all really are! Let's take a look at the six major categories of individual differences:

1) Anatomical:

This is perhaps the most obvious category. People come in different sizes, and they also have different proportions (long femurs, for instance). People also have different ratios of fast versus slow muscle fibers, body fat percentages, postural abnormalities (khyphosis, hyper lordosis, scoliosis, etc), somatypes, and tendon attachment sites. Individuals also differ with respect to hormonal levels. All of these factors must be considered.

2) Health and Training Status:

People have differing levels of health and training experience. Both factors are always in constant flux. For instance, a healthy person may develop an injury which necessitates a change in the training program. When the injury becomes resolved, the program must again be modified. Conversely, as an athlete gets stronger, he makes deeper inroads into his recovery ability, which requires less training frequency. (I hurt my knee this past year, so I've been working on power in my punches and poomse as opposed to lifting weights or kicking with power. So, take your injuries and turn it into something positive. Think of something else you can work on while you heal. Don't forget to give yourself plenty of time to heal before returning to your workout).

3) Objectives:

People with differing objectives require different training methods. Also, people's objectives are (hopefully) always evolving. As they reach higher levels of fitness, they become even more motivated to continue their progress. To do so requires more advanced forms of training.

4) Gender:

Women have different hormonal profiles (testosterone), and they usually have different objectives (fear getting too big) than men.Women generally have a higher ratio of slow twitch muscle fibers than men, as evidenced by their ability to perform more reps with a given percentage of maximum than men.

5) Age:

As you get older, your priorities gradually change away from peak performance per se to improving functional ability in everyday life. Also, more emphasis on flexibility and heart health is needed. Overall physical capacities dwindle with age, and training must accommodate this fact. Also, pre-adolescent and adolescent children need special modifications to prevent training related injuries and problems— excessive repetitive movements in the weight room, for instance, can cause injuries to the growth plates of growing bones. (Training for children is important. There were two girls in my elementary school - one a gymnast and the other a dancer. Both had knee injuries by 6th grade.)

6) Exogenous Factors:

Not only do people differ, but the environments in which people operate in are different as well! Environmental constraints include the following:

• Availability of equipment and facilities: If you don't have access to a squat rack, you won't be able to squat! Time to get creative! Try lunges, deadlifts, one-legged squats, sissy squats, etc. If you don't have access to weights at all, you'll have to use free-body exercises.
  
  
• Climate (physical and/or social): Urban environments may limit or preclude outdoor activities. Also, many people come from social backgrounds that frown upon certain types of physical activity— an example would be women lifting heavy weights. The important thing to remember is that you can't separate the person from his environment. All training plans should be made with environment in mind.
  
  
• Time restraints: People with little time must clarify their objectives, and then seek out and implement the most efficient ways of attaining them. Also, such people must prioritize their time, and only engage in training activities that are absolutely essential to attaining their goals.
  
  
• Energy restraints: In today's high stress society, many people have the time, but not the energy to pursue training. The aforementioned advice regarding prioritization will be most helpful in such cases.

Don't let your restraints turn into an excuse to not exercise. Use your creativity. Ask for help. There's always a way to exercise. Even Wii & Dance Dance Revolution are great video games for exercise. I suppose Guitar Hero, too, depending on your rockability.

Practical Guidelines for Individualizing Your Training Program

A. Use "default," or standard, well accepted methods first. Use less standard methods only when you reach a point in your training where progress is no longer forthcoming.

B. Become familiar with anatomy and kinesiology, in order to better understand your body's unique characteristics.

C. "If it ain't broke, don't fix it." If you are making acceptable progress, don't change a thing.

D. If conventional programs just aren't cutting it for you, start experimenting. Try different exercises, different intensity ranges, a different number of exercises and/or sets, etc. Give the new program at least two weeks before you make judgments about it's effectiveness. If it seems to work, stay with it. But remember— the body will eventually get used to any program, so eventually, you'll have to switch gears.

E. You can find shortcuts in the experimentation process by modeling yourself after a successful person who shares your unique characteristics. For instance, if you're exceedingly tall, find other tall bodybuilders who have been successful, and find out how they altered their training programs to fit their individual needs, Chances are, it'll work for you too.

F. Use your common sense! Often, athletes with many years of experience resort to foolish and extreme practices to make further gains. Remember— if you've been training properly for more than 10 years, you're near your "ceiling of potential." If we all could make improvements endlessly for decades, everyone could squat 1000 pounds, or become Mr. Olympia, or whatever else their goal is! Your goal now is to stay patient, keep healthy, while still seeking further improvements.

G. Consider hiring a competent personal trainer. Experienced trainers have adapted training programs to a wide variety of people, and can usually show you ways to save time and energy.

H. Have a clear, objective vision of what you expect to gain from your program. If you don't, you'll have no way to evaluate the effectiveness of your training.

If you are bored with your routine, change it. If you are a gym aficionado, and you are tired of your triceps routine, get a new one, and work with that. Don't bore your muscles,. Keep them interested & excited!

Vast Applications

Individualization has vast implications for your entire fitness program— not just exercise. For instance, just because 99% of Americans rely on commercial gyms for their fitness needs doesn't mean that YOU have to. You may prefer to train at home, or even outdoors. Today, people have access to an almost limitless variety of exercise modalities, including aqua fitness, martial arts, elastic resistance bands, yoga, dance, you name it. Many roads lead to Rome, so do what you enjoy.

Smart athletes also know that nutrition must be individualized as well. Case in point: English bodybuilder and elite strength athlete Gary Taylor. Despite the conventional advice of eating a high protein diet, Gary feels he does best on high carbs and low protein. With a 600 pound behind-the-neck push press to his credit, it's hard to argue with his unique approach.

Your goals don't need to be structured in conventional ways, either. While most seek more muscle or strength, you might find more satisfaction pursuing other objectives, such as everyday functional ability, or simply the sense of well-being that comes with following an exercise program. It's important to enjoy the process of training. If you're getting the results you want, don't change a thing. But if you're still not satisfied, try the suggestions we've outlined here. Lastly, remember that your individuality is a dynamic concept. As you progress, your exercise program must be constantly modified.

That's right. Your body will help determine what you need. If you get stuck, get some help.

Not only do our fitness goals determine what type of exercise we should do, but also our personalities. Some people find gyms boring, but they love salsa or bhangra class. I chose martial arts because I'm rambunctious, and I supplement it with weight training & cardio. One one person likes, another doesn't.

You probably won't see me running any marathons. Not because I can't, but because it doesn't interest me. However, some people get complete ecstasy from it. The point is, choose the activity you like most and work around that to determine the best way for you to be fit.

-Melissa

Tailoring Your Program

How can you individualize your training in a meaningful way? First, take an inventory of your own situation. For instance, in the first category, you might start by assessing your somatype. Are you an ectomorph, mesomorph, or endomorph? Do you have any postural problems that need to be concerned with? Do you have a high percentage of fast twitch, or slow twitch fibers?(You can get an estimate by seeing how many reps you can perform with 75% of your one rep maximum for any given exercise. If you can only do five or six reps, you're a "fast twitcher." If you can get twelve or more reps, you're probably a "slow twitcher.")

Once you've created a profile for yourself, you can then begin to create a training program which takes your unique characteristics into account. Start with your objectives, and consider the constraining factors you're operating under. These two variables will narrow your options considerably. Next, consider the most significant characteristics that make you unique. Age and training experience, for example. Younger people with more experience generally have more options than older people with less experience. Finally, examine your health status, including any postural problems you may have (resolving health problems should always be the first priority in any training program).

After you've spent some time analyzing your situation, you should be able to home-in on a basic program that will best suit your needs. Later, you can make minute adjustments as the need presents itself.

When you get the basics down, let me know if you need additional help tailoring a program for you!

Customizing Your Workouts for Maximum Results

By Charles Staley, B.Sc, MSS Director, Staley Training Systems Question: If you train and eat exactly like Dorian Yates, can you expect to develop an identical physique? The question is rhetorical, obviously. And while genetics is usually blamed for lack of progress, it's not that simple. Your genes are just one aspect of what makes you different from everyone else. But more on that later. We know that the outcome of any exercise program can be made more predictable if a handful of established training concepts are understood and applied. In a field where there is no absolute right and wrong (only good, better,or best), the skillful application of these concepts helps us make the "best" decisions regarding exercise programming.

For instance, exercise should be progressive. In other words, you'll progress only when exercise is more difficult than what you're used to. We also know that the type of exercise selected determines the result you'll see .

This is also sometimes called the S.A.I.D. principle— Specific Adaptation to Imposed Demand.
Further, it's clear that eventually, the body will stop responding to any exercise regime. This is one reason why there can never be the "perfect" training program— no matter how scientific and well planned it is, your body will eventually stop responding to it. When it does, you've got to be ready with "Plan B." (This is why it's important to switch up your routine every 4-6 weeks. It keeps you & your muscles engaged).

The concepts just discussed form a good "template" for developing exercise programs. However, by themselves, they offer only part of the answer. That's because a fourth factor— your individuality— must be considered to "fine tune" the program to your own unique situation. If the previously discussed concepts are the road map, individuality is the steering wheel. It allows for constant, minute to minute adjustments, so that the exercise program can be "fitted" the individual, rather than vice versa.

Commonly, people make the incorrect assumption that training = results, without factoring in the individual.

The importance of individual response is often misunderstood. Even science can be misleading. As an example, let's take an imaginary research study that evaluates the effectiveness of pre-exhausting the triceps prior to bench pressing. The researchers find that the majority of the subjects do not experience greater pectoral hypertrophy than the control group. HOWEVER, a few individuals DO make greater progress than the control subjects. The scientist who did this study would rightly conclude that pre-exhaustion is not effective. But for a few of those test subjects, it WAS. So the lesson is, not all people (in fact, very few) fall in the middle of the so called bell curve .

Increasing the Power of Your Reverse Punch

http://kirkhamsebooks.com/MartialArts/MartialArtsArticles/IncreasingPowerReversePunch.htm

For the purposes of this article, let us define the reverse punch as a straight punch executed with the back arm on the same side as the rear leg when standing in a front stance. A front stance being a stance which basically has feet approximately shoulder width apart and one foot is in front of the other foot.

Traditionally, the reverse punch is thrown from a fistal position at the inferior aspect of the true ribs, which is located approximated 10 inches above the hip. A stretched muscle is more efficient than a relaxed muscle, therefore, for offensive purposes, this position has some value. However the punch is thrown, the lower body must be involved or the punch will have no power given to it by the muscular structure of just the arm, with the other upper body muscles acting as stabilizers (MV=P, Mass times Velocity = Power) I believe the formula most people are aware is the formula for kinetic energy (energy of motion), that formula being 1/2MV^2=K, Half Mass times Velocity squared = Kinetic Energy)

1. Keep your elbow in close to you side.

Put your arm at your chest with your elbow sticking out to the side. Have a partner hold your arm at your chest as you attempt to extent your arm straight out in front of you. Now bring your elbow into your side and push again. Notice the difference in strength when you are able to utilize both the upper and lower body as opposed to when you just utilize the strength of your triceps muscle.

2. Exhale explosively as you strike.

Hold your breath and throw and punch, then repeat the same punch exhaling hard as you execute it. You will notice a difference in your power. Exhaling also helps to prepare your body for a strike in case a strike gets through your defenses.

3. Stay relaxed

Tighten up all your muscles and throw a punch. Now relax as much as possible, stopping just short of full extension of your elbow to prevent hyperextension. By not incorporating those muscle groups which hinder a movement. We have more striking power with less energy expelled.

4. Snap turn your wrist.

Snapping the wrist, as you begin your punch, will add speed to your strike. By increasing the speed of the strike you increase the energy of the strike which is often times referred to as power. Your wrist should tense near the end of the strike in order to help prevent injury to your wrists.

5. Your hips follow your fist

Traditionally the hips are thrusts forward as you punch with the foot kept flat on the ground for stability. I would like to suggest a change to this. By twisting the hip even to such an extent that you push onto the ball of your back foot to incorporate the calf muscle (I do not remember how to spell gastreas niemious) we involve the glutials (butt muscles) quadriceps (thigh muscles). Keep your back straight as you twist. you will almost feel as though it is arching back in order to keep your center of gravity between your two bases of support (feet). There will be a tendency if you use this method to swing instead of punch straight. Be sure to keep your elbow in line with your wrist as you throw the punch and keep your elbow close to your side.

By incorporating as many joints and muscles into the execution of the strike as possible, with proper gross motor coordination (I find the term body mechanics overused) and breathing, the "power" of the strike is increased.

If you would like to practice this in San Francisco, then contact me.